5 Exercises You Can Do At The Office


Let’s be honest for a minute, finding time to make it to a gym can be a real struggle. Between work and family, you are stretched pretty thin. You may be able to make it to the gym once or twice a week on a good week. No problem! Hitting the gym twice for an intense workout is great if you supplement with some workouts at home or at the office.

That’s right... I said office. You can get your exercise there, too, friend!

Here are a few simple moves you can do right at your desk once or twice a day. These moves will get your blood flowing and your heart rate elevated, but don’t require any fancy equipment. They each take a few minutes to complete, and in addition to having some obvious physical benefits, they will get your endorphins flowing so you can stay positive and focused at work!

Give these moves a try!

Chair Squats

This is a simple variation on a regular squat. With your feet shoulder width apart, your arms stretched out straight in front of you and a chair directly behind you, squat down until your glutes tap the chair gently. Don’t sit in the chair, just tap and then push back up into a stand. Do 3 sets of 20 chair squats for a great lower body workout. I promise you, halfway through the first set you will start to feel the burn!

Calf Raises

To finish off that lower body workout try 3 sets of 20 calf raises. Holding on to the back of your chair, place your feet directly under your hips. Pushing through the ball of your foot, elevate your heels as high as you can, then lower them back down to the ground. Be careful not to bounce or bend your knees. You want the movement to come from the elevation of those heels so you are activating your calves and your glutes.

Incline Push-Ups

Now that you’ve hit the lower body, let’s get after those arms! Take a few steps back from your desk, and place your hands on the desk, shoulder width apart. Walk your feet out until you are in a straight body plank, diagonally tilted towards the desk. Lower your upper body down to the desk, then push back up. Keep your shoulders over your hands and keep your belly button pulled back towards your spine. Do 3 sets of 15 and feel that burn!!!

Tricep Dips

Ready to finish off those arms? Let’s hit those triceps using your chair for tricep dips. With your back to the chair, place your hands behind you on the edge of the seat. Walk your feet out to at least a ninety degree angle (the straighter your legs are the harder the move), then bend your arms, keeping your elbows in, and push back up to straight arms. Do not move your legs here, and keep your back upright. Do 3 sets of 15, and be sure to use a sturdy chair without wheels!


One of the best forms of exercise you can use at the office is walking! Instead of the elevator, take the stairs. Need a break? Take a walk around the office. Park your car in the back of the parking lot for a longer walk to and from work. Offer to run an errand to another part of the building for a friend on their way. Get a step counter and set a lofty goal for yourself.

These simple exercises can be done in most offices and will truly go a long way to helping you stay healthy and fit, without hitting the gym every day! Give them a try this week and let me know what you think! If you can, snap a pic and post it on social. Be sure to tag me in the post so I can give you a HUGE high five!

If you feel like you a ready to take the leap in hitting your goals, then I would LOVE to have you in my next round of FASTer Way to Fat Loss virtual bootcamp. Check out details here or simply send me a message and let's chat!


Lifestyle, WorkoutsJenny Mire